Oil Pulling Benefits for Dental Health

Oil pulling benefits are purported to include whitening teeth, combating oral bacteria, reducing plaque, and enhancing overall oral health. Oil pulling is an ancient practice in Ayurvedic medicine that dates back to a time before teeth brushing.

Oil pulling involves swishing edible oil around in your mouth. There is very little evidence of health benefits to oil pulling. Before trying this practice, it is important to understand the possible risks.

Fighting Bacteria

People who practice oil pulling say that it helps remove potentially harmful bacteria from the mouth and teeth. The research has shown mixed results.

• A 2022 review of nine studies concluded that oil pulling salivary bacterial colony count compared to the control group, but there was no difference in changes in plaque build-up or gum tissue.
• A 2023 review of 25 studies concluded that there are potential benefits of oil pulling for improving gum health and reducing the amount of Streptococcus mutans bacteria in the mouth. This bacteria plays a significant role in tooth decay by forming plaque.

The authors of both studies noted that additional high-quality research is needed to confirm these findings.

Preventing Plaque Buildup

Some research has suggested that oil pulling could help reduce the buildup of plaque on the teeth and possibly prevent it. As mentioned above, oil pulling may reduce the formation of plaque by reducing the amount of Streptococcus mutans bacteria in the mouth.

However, more studies with larger sample sizes (number of participants) are needed to confirm these findings.

Preventing Tooth Decay

In some small studies, doing an oil pull with sesame oil appeared to have oral health benefits similar to using mouth rinses that help fight tooth decay and cavities.

A 2016 laboratory study compared the antibacterial effects of coconut oil versus chlorhexidine (a special mouth rinse). The results showed they were equally effective in reducing Streptococcus mutans.

More human studies are needed to assess the effectiveness of oil pulling for preventing tooth decay.

Improving Bad Breath

Some small studies have suggested that swishing with oil like sesame oil could help fight bad breath (halitosis) and might even work as well as mouth rinses like chlorhexidine. However, more studies with larger sample sizes are needed. 

Promoting Gum Health

Several studies that looked at whether oil pulling helped with dental problems also found that the practice seemed to improve overall oral health, including the health of the gums. Some researchers and Ayurvedic medicine practitioners attribute these benefits to the anti-inflammatory effects of the oils used.

The bacteria in plaque can contribute to gum inflammation and early signs of gum disease, called gingivitis. In a 2020 pilot study, oil pulling with coconut oil was shown to reduce plaque-induced gingivitis. Because this was a pilot study (a small-scale research study), larger clinical trials are needed.

Other Potential Health Benefits

According to Ayurvedic medicine, oil pulling promotes good overall health by getting rid of toxins from the body. Ayurvedic practitioners believe that oil pulling can clear the sinuses and reduce headaches. It could also help fight inflammation, which is linked to many chronic health conditions, from arthritis to heart disease.

Currently, there is no evidence to support claims that oil pulling eliminates toxins from the body, clears sinuses, reduces headaches, or improves overall health.  

How to Do Oil Pulling

Performing oil pulling is fairly simple. First, choose a high-quality edible oil. Sunflower oil, coconut oil, and sesame oil are all common types used for oil pulling.

Follow these steps to try oil pulling at home:

1. Put a tablespoon or so of oil into your mouth.
2. Swish the oil around your mouth. Just be careful not to swallow it. 
3. Start by swishing the oil for five minutes, then gradually increase your time as you get used to the feeling.
4. To get the most benefit, swish with the oil for five to 20 minutes each day. According to Ayurvedic practices, that gives the oil enough time to draw out toxins and leave your mouth clean.
5. Swish it from side to side and force it through your teeth. The oil should pick up other liquids and air, increasing the volume as you pull. 
6. You may feel like you have to spit before you’re done oil pulling. If this happens, spit a small amount of oil into the trash, not down the drain, as this can clog your sink.
7. After spitting a little, keep swishing. 
8. When you’re done, spit the oil into the trash. It will look frothy and white after being swished for so long.
9. Brush your teeth and rinse your mouth well to remove any remaining toxins or oil from your mouth. 

With time and practice, you can work up to longer oil-pulling sessions.

What Dentists Say

The American Dental Association (ADA) does not endorse oil pulling for oral health. In a position statement, the ADA said there is no credible scientific evidence showing that oil pulling can reduce plaque or lower your likelihood of cavities.

Some research has suggested that oil pulling might combat plaque build-up, but the evidence is limited, and more research is needed.

Dental health experts also caution that oil pulling—and especially brushing right after—could weaken your tooth enamel. While oil pulling may not directly damage your teeth, it could make them more vulnerable to damage. 

Researchers have seen a link between oral health and overall health. For example, the condition that causes tooth decay (periodontitis) is linked to other serious health conditions like cardiovascular disease and pneumonia.

In that sense, there may be merit to the ancient Ayurvedic idea that caring for your teeth—which could include oil pulling—could improve your overall health.

Possible Side Effects

Even though the oils used for oil pulling are safe to have in your mouth and even to eat, try to avoid swallowing them. Swallowing these oils could cause GI upset and diarrhea. You should also avoid oils that you are allergic to.

According to traditional Ayurvedic medicine, it’s also important not to swallow the oil you’re swishing because it contains toxins and bacteria from your mouth. Instead, spit the oil into the trash and brush your teeth when you’re done.

Summary

Oil pulling is a practice in Ayurvedic medicine that claims to improve your dental and overall health. While the scientific evidence for oil pulling is limited, when used in addition to brushing, flossing, and regular dental check-ups, oil pulling may be a safe and effective natural way to improve your oral health.

If you try oil pulling, use edible oil and work your way up to longer pulling sessions.